W.O.D.9.14.12

Team Together!
 

Great job to Jess C and Megs for keeping form throughout the Deads!

 The new cure for DEADBUTT!



A Team WOD:

(Inspired by the 2009 CF Games)

30 Wallballs (20lbs/14lbs) (all to 10 ft)

Row 300m
30 Box jumps (24")
30 ABMat Sit ups
30 DB Push press / Push jerk (40lbs/25lb)

30 Deadlifts (225lbs/135lbs)

Rules:
Teams should be 4 person teams (two men/ two women) but based on class size this may be modified.

1. The wallballs are performed one athlete at a time. When all "four" athletes have completed the wallballs, they move on together as a team.

2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.

3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops. Athletes much complete all 30 reps prior the next athlete moving on to the Deadlift.

4. Scaling will be allowed based on the set standard by your coach.

Community Notes:

BEAT THE STREETS is tomorrow! Who's in? You don't need a partner, just show up and we can pair you up. There are two divisions, competitive and social. This be a fun morning, athletes can arrive between 9 and 10 am to get put into a heat. This will be our regular class WoD.  Click here for the details on the event and WOD.

Quote: 

“We are what we pretend to be, so we must be careful about what we pretend to be.” 

― Kurt Vonnegut, Mother Night

Results:

Rx:
Lam, Klutch,Balmer,MikeT- 17:31
Coxhead,Oleg, Chip, Peter-18:07
Ryan Tanner Nina *Kim G- 17:36 *few missed WB's
Schaefer Jess C Jim C 17:43 Rx

Scale:
Gina, Rebecca, Becca, Bekah (aka Gina's Bs)- 23:10
Mike S, Steve Z, Jay, King- 19:57
Kim C, Lauren, Kristin, Heather- 22:24
Beth Barb Dawn Amanda Susie 25:28
Jonathan Mike W Jessie Sarah W 28:15
Renee Bre Chris Kara Susan 21:23
Byrnsey, Sharon, Megs 17:17